F3 Knoxville

Tag: Eric Cruz (Spielberg)

Piston Respect W

AO: rampart
Q: Piston (Ralton Emory)
PAX: (Binks) Caleb McDaniel, Bobbitt (Kevin Gray), Eric Cruz (Spielberg), Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Rocket (dave weston), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory)
FNGs: None
COUNT: 12
WARMUP: 10 each of SSH, mountain climbers, merkins, squats, and 50 Chattanooga Cherry Pickers
THE THANG: As many rounds as possible of:
8 Burpees
25 Called out exercise (CMU)
9 Merkins
25 Called out exercise (CMU)
73 SSH or Leg Raises
Finish with 50 foot bear crawl

Round 1 exercise: Thrusters
Round 2: heavy pickle pointers
Round 3: squats
Round 4: curls
Round 5: chain saws
Round 6: thrusters

MARY: AMRAP of undertakers for 3 minutes
ANNOUNCEMENTS: RoCo schedule; respect block, forge
COT: Revisited Rampart’s focal verses, 1 Corinthians 16:13-14

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/1co.16.13-14.ESV

Riverfront park OTB

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Lucille (Austin Williams), (Binks) Caleb McDaniel, Airborne (Chase Perkins), Outnumbered (Daniel Hildebrandt), Eric Cruz (Spielberg), Wingman (Maverick Gregory), None… YET
FNGs: None
COUNT: 7
WARMUP:
SSH x20
Tennessee rocking chair x 10
Knox cherry picker x 10
Willie Mays Hayes x 4
Shoulder circuit
THE THANG:
Pair up
This is beatdown is called a Dora as in Dora the explorer

1 PAX will explore while the other PAX works
When the explorer returns they will switch places

1st exercise is, 200 Dips
1st explore is mosey to the playground for two burpees and mosey back
Rinse and repeat until finished

2nd exercise is 100 decline merkins
2nd explore is mosey to tracks and back
Rinse and repeat until finished

3rd exercise mosey to playground

As a pair split these exercises

200 air squats
200 monkey humpers
200 LBC’s
200 toe merkins

MARY: mosey back to flag
ANNOUNCEMENTS:

Wednesday we have the honor of ushering in some well earned respect for a man who has been out here pushing us hard. Piston’s 50th birthday Q is Wednesday, you won’t want to miss it.

-Thursday 6PM OTB at Roane County Park join if you can. The men of Rockwood need F3 just
as much as the men of Harriman.

-Forg3 retreat September 22-24 $110 per man. If you want to go and can’t afford it let me know. There are a few scholarships available.

COT:
We are three-part beings, created with a body, soul, and spirit. Our bodies are designated as the temple of the Holy Spirit, of which we are to be good stewards. Many Christian men are buttoned up in most areas and seem to have their “house” in order—with the exception of their physical bodies. The “body” compartment—labeled physical strength, capability, and fitness—of our segmented lives is often overlooked. Savage warriors aren’t physically flaccid or weak. Protecting and providing for our families, as well as for others who are less capable, requires our commitment and dedication to maintaining optimal physical health and competency.

Not only are we called to cultivate physical resilience, but we are also responsible for maintaining purity and dominion as an act of worship. Purity requires abstinence from the defilement of our bodies in the form of lusts of the flesh. Our role as warriors requires consideration of the spiritual implications attached to our physical sin and immorality. Warriors also understand that obedience and discipline are essential to stability and consistency. Resisting temptation and denying fleshly desires outside of the marriage covenant is a crucial component of the savage warrior’s orders and directives.

“Flee immorality. Every other sin that a man commits is outside the body, but the immoral man sins against his own body. Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body.”
‭‭1 Corinthians‬ ‭6‬:‭18‬-‭20‬ ‭

“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship.”
‭‭Romans‬ ‭12‬:‭1‬ ‭

Ring the Chains

AO: rampart
Q: Feeny (Josh Banken)
PAX: Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Wilbur(Jimmy Munsey), Porthole
FNGs: None
COUNT: 8
WARMUP: SSH- 15
Mountain Climbers-15
Merkins-7
Willy Mays Hays-6
Knox cherry pickers-5
Arms circles forward and back 10 each
Go to Church-12
chatt Cherries-15
THE THANG: Dora Style
Everyone starts on throwing pad for frisbee golf hole. One person starts the exercise the other runs to ring the chains at the frisbee golf basket. Once the chains are rung they start doing the exercise and their partner runs to the basket to ring the chains. Rinse and repeat until you get the combined total.
Move to the next hole and do it again!

Hole 1- 500 SSH
Hole 2- 400 Double Count Flutter kicks
Hole 3- 300 squats
Hole 4- 200 Heals to Heaven
Hole 6- 150 Merkins

MARY: NA
ANNOUNCEMENTS: STEAM on Q Monday, first OTB at Riverfront Park in Harriman on Tuesday 5:30am
COT:

Title: Redeeming the Time Wisely

Scripture: Ephesians 5:15-16 (NIV)
“Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”

Devotion:
In today’s fast-paced world, time is a precious resource that often slips through our fingers without notice. We find ourselves caught in the fast pace of daily responsibilities, distractions, and busyness. However, the Bible provides us with valuable guidance on how to manage our time wisely.

The Apostle Paul, in his letter to the Ephesians, encourages us to be careful in how we live. This caution extends to how we utilize our time. Paul reminds us that we are called to be wise stewards of the time God has given us. Just as we are entrusted with other resources (money, spiritual gifts, etc.), time is a gift from God to be managed intentionally and purposefully.

Paul’s words emphasize two key points:

1. Choose Wisdom Over Foolishness:
Wisdom entails making choices that align with God’s principles and purposes. Instead of being consumed by worldly distractions, we should seek God’s guidance in allocating our time. Wise time management involves prioritizing activities that support our spiritual growth, relationships, and service to others. (What F3 is all about)

2. Make the Most of Every Opportunity:
Time is finite, and opportunities are getting less by the day. We are urged to seize every chance to glorify God and advance His kingdom. This involves recognizing moments for spiritual growth, sharing Christ’s love, and contributing positively to the lives of others.

Consider evaluating your daily routines and habits in light of these principles. Are there areas where you could realign your priorities to reflect God’s wisdom? Are there opportunities to use your time more intentionally for His glory?

Let’s remember that time management isn’t just about increasing productivity; it’s about living purposefully for God’s purposes. By seeking His wisdom, we can transform our days from a hurried rush to a purposeful journey, using each moment to draw closer to Him and impact the world around us.

Old Glory

AO: rampart
Q: Lucille (Austin Williams)
PAX: Skeletor (Tyson Canup), Eric Cruz (Spielberg), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory)
FNGs: None
COUNT: 6
WARMUP: SSH, merkins, squats, Willy Mayes, shoulder burn.
THE THANG: 2teams of 3. 50 over block burpees, 13 get ups with block, 50 lunges with block, 13 get ups no block, 50 ground to over heads, 13 get ups from belly. 1 mile block carry.
MARY: 2 minute plank.
ANNOUNCEMENTS:
COT: Memento Mori.